Olive vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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What are the differences between olive and parmigiano-Reggiano?
- Olive is higher in iron, yet parmigiano-Reggiano is higher in phosphorus, calcium, vitamin B12, protein, vitamin B2, zinc, and selenium.
- Parmigiano-Reggiano's daily need coverage for phosphorus is 104% more.
- Olive has 4 times more iron than parmigiano-Reggiano. While olive has 3.3mg of iron, parmigiano-Reggiano has only 0.9mg.
- The amount of sodium in olive is lower.
We used Olives, ripe, canned (small-extra large) and Cheese, parmesan, dry grated, reduced fat types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more IronIron | +266.7% |
| Contains less SodiumSodium | -51.9% |
| Contains more MagnesiumMagnesium | +850% |
| Contains more CalciumCalcium | +1160.2% |
| Contains more PotassiumPotassium | +1462.5% |
| Contains more ZincZinc | +1659.1% |
| Contains more PhosphorusPhosphorus | +24200% |
| Contains more ManganeseManganese | +325% |
| Contains more SeleniumSelenium | +1866.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +870.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin B1Vitamin B1 | +866.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +208.1% |
| Contains more Vitamin B5Vitamin B5 | +2066.7% |
| Contains more Vitamin B6Vitamin B6 | +444.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +21.4% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 3mg | 729mg | 104% |
| Calcium | 88mg | 1109mg | 102% |
| Vitamin B12 | 0µg | 2.26µg | 94% |
| Saturated fat | 1.415g | 13.317g | 54% |
| Protein | 0.84g | 20g | 38% |
| Vitamin B2 | 0mg | 0.486mg | 37% |
| Sodium | 735mg | 1529mg | 35% |
| Zinc | 0.22mg | 3.87mg | 33% |
| Selenium | 0.9µg | 17.7µg | 31% |
| Iron | 3.3mg | 0.9mg | 30% |
| Cholesterol | 0mg | 88mg | 29% |
| Vitamin A | 20µg | 160µg | 16% |
| Fats | 10.68g | 20g | 14% |
| Fiber | 3.2g | 0g | 13% |
| Vitamin E | 1.65mg | 0.17mg | 10% |
| Calories | 115kcal | 265kcal | 8% |
| Magnesium | 4mg | 38mg | 8% |
| Vitamin B5 | 0.015mg | 0.325mg | 6% |
| Monounsaturated fat | 7.888g | 6.098g | 4% |
| Potassium | 8mg | 125mg | 3% |
| Manganese | 0.02mg | 0.085mg | 3% |
| Vitamin B6 | 0.009mg | 0.049mg | 3% |
| Folate | 0µg | 10µg | 3% |
| Polyunsaturated fat | 0.911g | 0.462g | 3% |
| Carbs | 6.26g | 1.37g | 2% |
| Vitamin D* | 0 IU | 15 IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin B1 | 0.003mg | 0.029mg | 2% |
| Choline | 10.3mg | 20.7mg | 2% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Copper | 0.251mg | 0.238mg | 1% |
| Protein per 100 calories | 0.73g | 7.5g | N/A |
| Calories per 10 g protein | 1369kcal | 133kcal | N/A |
| Weight per 100 calories | 87g | 38g | N/A |
| Unsaturated / Saturated Fat ratio | 6.2 | 0.49 | N/A |
| Net carbs | 3.06g | 1.37g | N/A |
| Vitamin B3 | 0.037mg | 0.114mg | 0% |
| Vitamin K | 1.4µg | 1.7µg | 0% |
| Tryptophan | 0.24mg | 0% | |
| Threonine | 0.026mg | 1.519mg | 0% |
| Isoleucine | 0.031mg | 1.2mg | 0% |
| Leucine | 0.05mg | 2.983mg | 0% |
| Lysine | 0.032mg | 2.459mg | 0% |
| Methionine | 0.012mg | 0.369mg | 0% |
| Phenylalanine | 0.029mg | 1.604mg | 0% |
| Valine | 0.038mg | 1.498mg | 0% |
| Histidine | 0.023mg | 0.752mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
| Contains more CarbsCarbs | +356.9% |
| Contains more WaterWater | +58.1% |
| Contains more ProteinProtein | +2281% |
| Contains more FatsFats | +87.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
| Contains less Sat. FatSaturated fat | -89.4% |
| Contains more Mono. FatMonounsaturated fat | +29.4% |
| Contains more Poly. FatPolyunsaturated fat | +97.2% |
